1st Cycle in AFG

[JMedic79]

seriously. 25 min HIIT on the treadmill today. Just had to suck it up with the back tightness. i would have gone 30 minutes but i guess my special ed ass was flailing about up there today and kept hitting the damn emergency stop button. after the 3rd time, i had to say fuck it and just stop.

 

[JMedic79]

Horizontal push/pull

BB bench x 6 sets
BO row x 4 sets
Incline bench x 3 sets (rotator cuff started with it's bullshit)
DB row x 3 sets
DB press x 2 sets (again with the shoulder)
Weighted dip x 1 sets (fuck you shoulder)
done.

moral of the story: my left shoulder can eat a big sharp pained dick. fuck it, rest, eat, do legs, drive on.

 

[ArmyofOne]

LOL, good shit bro!

 

[tallguy34]

First off.... Thank you for serving bro! Coming from a family of military I undestand and appreciate the sacrifices you are making for this country!

As for your 8lb gain... its very possible you have some water weight. I didn't see an AI in your line up which makes it even more possible. The winny would have helped keep that down a little bit so its possible once you stopped that the water weight decided to hike up. I'll be following along. Take care of the shoulder, I have similare problems on incline and found switching to neutral DB incline press helped alleviate that. Not sure if your DBs over there go up high enough for you or not. If so them give that a try brotha.

 

[tallguy34]

Any updates on this bro?

 

[JMedic79]

holy shit, i can't believe i haven't logged for a month.

started going on out on missions at the end of april. was doing lots of plyos, trx work, and weights when i was near a gym. came off missions to a bad injection as completely embarrassing as that is. had to have surgery to remove a deep tissue abcess that had rapidly developed in the right quad. took me down for about 7 days. got back into some push ups, pull ups, crunches and dips as i could tolerate them. I still have an open wound pack on my thigh so working out will be limited to only seated/lying as long as the leg holds up.

still on cycle, going in week 8 @ 700 mg DP Sus/wk. Ready to fucking kill it!

last night was my first night back into weights:

Chest/Tri
BB bench press x 5 sets top sets 225 lbs
Incline BB press x 4 sets top sets 205 lbs
Weighted Dip x 5 sets 90 lbs
Medicine ball push up x 4 sets 20 reps
DB fly x 4 sets 35 lbs
Hanging leg raise x 2 sets 10 reps (too much activity in the quad for these)

 

[JMedic79]

last night's Biceps:

Pull up x 4 sets 10 reps
EZ curl x 5 sets last set a drop set from 85-65
DB hammer curls x 4 set 25 lb (already feeling burnt)
BB preacher curl/reverse grip curl super set x 3 sets

Couldn't do any back work because of my stoop f-ing quad.

 

[JMedic79]

shoulders:

one-arm db laterals x 4 sets
rear delt fly x 4 sets
db laterals x 4 sets
seated db press x 4 sets

shoulder pumps were excruciating tonight.

 

[tallguy34]

When your not able to hit weights or have limited weight selection look into some Crossfit routines bro.

 

[JMedic79]

When your not able to hit weights or have limited weight selection look into some Crossfit routines bro.

definitely love me some crossfit. i've got a big ass hole in my right quad right now though. i'm waiting for the surgical site to heal so i can start doing some workouts that involve standing and using lower body. got any WOD's that don't require leg movements?

 

[tallguy34]

definitely love me some crossfit. i've got a big ass hole in my right quad right now though. i'm waiting for the surgical site to heal so i can start doing some workouts that involve standing and using lower body. got any WOD's that don't require leg movements?

Checkout crossfit.com

WOD:

Lynne
Annie
Weaver

You can always do Volkswagen also, idk if its on the website or not so here are the components.

Its 21-15-9, BW bench press and pull ups.

If you can't get on the website from the Stan let me know and I'll get you the workouts bro.

 

[JMedic79]

Checkout crossfit.com

WOD:

Lynne
Annie
Weaver

You can always do Volkswagen also, idk if its on the website or not so here are the components.

Its 21-15-9, BW bench press and pull ups.

If you can't get on the website from the Stan let me know and I'll get you the workouts bro.

oustanding, man. i appreciate the info. I'll be hitting these up for sure.

 

[tallguy34]

oustanding, man. i appreciate the info. I'll be hitting these up for sure.

No problem bro

 

[tallguy34]

Oh if you wanna totally annihilate your back or chest do Death By Push ups/Pull ups:

With a continuously running clock do one pull-up/push up the first minute, two pull-ups/push ups the second minute, three pull-ups/push ups the third minute…… continuing as long as you are able.Use as many sets each minute as needed.

 

[JMedic79]

that's sounds awesomely brutal. i need to work on some programming to get these workouts in without over-training the fuck out of my rotator cuffs.

 

[tallguy34]

Oh yeah, you def don't wanna over due it on those bro.

 

[SoldierOfFortune]

Sounds like you have a pretty good gym to work with. You got lucky. Hows the leg doing? No erythema or edema i hope? Are you taking any antibiotics to fight infection?

 

[JMedic79]

Sounds like you have a pretty good gym to work with. You got lucky. Hows the leg doing? No erythema or edema i hope? Are you taking any antibiotics to fight infection?

what's up airborne doc! our gym is decent for being down south. it's just half an alaska tent though, so all free weights. leg is closing pretty well. some slight edema has been coming and going and pushing on the outer most sutures, so i'm using nsaids, elevation and compression wraps to force the excess fluid out of the area. no signs of lasting infection though since the surgery a little over two weeks ago. had to run a triple therapy of antibiotics for two weeks. combined with steady percocet, that was hell on the GI tract.

 

[JMedic79]

Restructured the workout starting tonight. Can't use my legs so looks something like this:

Workout A:
BB Bench/medicine ball push up superset x 3 sets 8 reps
Weighted pull up x 3 sets
Weighted dip x 3 sets
EZ curl x 3 sets
DB Shrug x 3 sets
Overhead DB press x 3 sets

Workout B:
Incline press x 3 sets
DB row x 3 sets
Skullcrusher/close-grip press superset x 3 sets
DB Hammer curl x 3 sets
One-arm laterals x 3 sets
Upright row x 3 sets

Frequency is: Workout A, rest, Workout B, rest, Abs

Tonight was Workout A:
BB Bench/medicine ball push up superset x 3 sets 8 reps @ 225
Weighted pull up x 3 sets @ 25, 35, 25
Weighted dip x 3 sets @ 45, 90, 90
EZ curl x 3 sets @ 65, 75, 85-65 drop set
DB Shrug x 3 sets @ 75,75,75
Overhead DB press skipped tonight because I just did 15 sets on shoulders 2 nights ago

Meals today:
Double turkey burger
Yogurt

Beef brisket
baked chicken
broccoli
carrots

Pre-WO Shake
Post-WO Shake
Gummi Bears

Turkey Sandwich
Some kind of melon

2 cups of coffee
3 liters water

Protein shake and oatmeal before bed

Update on stats:
Started 193 @ 15% BF (3-pt caliper method)
Current 207 @ 13% BF (3-pt caliper method)
Chest: +3"
Arms: +1/2"

My goal for this cycle is 205 @ 9%. Looking doable so far. Gotta dial that diet in over the next 2 weeks and lift heavy. Then it's back to Vitamin Winny and volume to finish out for the win!

 

[JMedic79]

6 June: Rest, skipped abs because of some swelling in my leg

7 June:
Incline press 3 sets, 205 x 8
DB row: 3 sets x 8, 70, 80, 80
Incline hammer curl/reverse-grip curl superset: 3 sets x 8
Skullcrusher/close-grip press superset: 3 sets x 8
One-arm laterals: 3 sets x 8
Upright row: 3 sets x 8

8 June: intervals on the elliptical 20 minutes. my quad did not enjoy this. we're not on speaking terms right now.

Diet has been good. the dfac is at least providing some decent lean meats and clean carbs. motivation is up, weights are moving.

 

[SoldierOfFortune]

Keep it up bro it's lookin good! We have a similar jail house set up, but ive built a bench, incline, decline and other stuff out of wood to make it work

 

[JMedic79]

Keep it up bro it's lookin good! We have a similar jail house set up, but ive built a bench, incline, decline and other stuff out of wood to make it work

Thanks, man. I appreciate the support! Sounds like you guys are pretty rugged. I've been on a lot of COPs and PBs with set ups like that. It amazes me that you guys can get so freaking jacked working out that. definitely takes some innovation and dedication.

 

[JMedic79]

Food:

Shake, shake, shake, shake, holy shit, how many shakes can I drink in a day.

Oatmeal, yogurt, turkey meatloaf, mashed potatoes, turkey sandwich x 2, pb and j.

Workout:
BB bench press x 3 sets: 245 x 8, 245 x 7, 225 x 5 (+2 forced)
Weighted pull up x 3 sets: 0 x 8, 35 x 6, 25 x 6, 0 x 8
Weighted dip x 3 sets: 45 x 8, 90 x 8, 90 x 8 left outer bicep really started bugging me here
EZ curl x 3 sets
DB shrug x 2 sets don't know if it's pumps or maybe some over-training but definitely had to do the responsible thing and call it quits

Bench press was by far a PR today with that weight and reps. Strength is going way up on bench. Bi's are still lagging, though.

Weighed in at 207 again. No change for the week. A little disappointed in that. Going to have to dig in to that food a little more this week. Especially with adding cardio back into the mix. Gotta make sure I stay anabolic and not burn up these gains.

 

[JMedic79]

Abs:

Hanging wipers/weighted oblique standing/lying oblique crunch x 4 sets 10 reps each side

definitely shouldn't have done the hanging wipers after my bicep was strained yesterday. fuck...

 

[JMedic79]

Monday AM 11 Jun:

Cardio: elliptical 10 rds 60/120's; 35 minutes.

 

[JMedic79]

Tuesday was a rest day with low carb cycle. did really well, no cheating.

Wednesday:
messed around on the bench just to see what i am pushing. didn't go too hard, because an upper body injury at this point in the cycle would basically mean last injection and pct...
Chest/Abs
BB bench press: 135 x 12, 225 x 3, 265 x 1, 285 x 1, 300 (fail), 205 x 12, 205 x 10
Incline DB: 70 x 10, 80 x 10, 80 x 10, 80 x 10
DB fly: 35 x 10, 45 x 10 x 3
One-arm DB press: 45 x 12 x 3
Cable crunch: 80 x 10, 80 x 10, 105 x 10
Weighted reverse crunch: 20 x 10 x 3

HIIT cardio in the morning with a carb load and back at night minus deadlifts cuz of my stoop leg... going to take a page out of someone else's book and try for 2:1, work to rest cycles on the intervals. Huff the prop, brah!

 

[SoldierOfFortune]

I'm soo jealous of your food!!!

 

[JMedic79]

I'm soo jealous of your food!!!

Yea, man, we have a pretty legit DFAC. As long as I'm not out on mission eating UGR-A's it's pretty easy to eat well.

 

[JMedic79]

Wednesday AM: 35 min, resistance intervals on the elliptical 120 sec lvl 20: 60 sec lvl 1; 10 rds.

Wednesday PM:
Lats
Pull up: 8 x 0, 6 x 35, 6 x 25, 8 x 0
Bent over row: 10 x 95 x 3
Straight arm cable pull: 10 x 45, 8 x 70 x 3
Single arm DB row: 10 x 60 x 3
Hanging wipers: 10 x 3
Oblique Circuit
kettlebell twist 35 lbs/standing oblique crunch 75 lbs/laying oblique crunch: 10 reps, 10 reps, 15 reps

Lingering bicep brachialis strain. Trying to take it easy, but the prop makes me do crazy things! I should stop doing temple injections to get my mind right...

Thursday AM: 20 min speed intervals on the elliptical. 1:1, work: rest.

Thursday PM: Rest from lifting. Need to wrap and ice the bicep for a bit. Looking for 16.5" or better on the arms before the end of my cycle so I can't get crazy being on the verge of an injury.

 

[JMedic79]

Shoulders:
Military press x 4 sets
Arnold press x 4 sets
Tri-set x 3 sets
one-arm lateral
rear delt fly
front plate raise